4 Healthy, Easy-To-Prepare Dinner Meals For Weight Loss

If you've done your bit of research on methods to lose weight fast and easy, you must know by now that food is the secret to a lean and toned figure. Eating a healthy, balanced diet and cutting a few calories is the only way to shed some pounds and keep them off eternally.

For those of you trying to slim down, we have a list of 4 low-calorie and filling dinner meals. They are delicious and easy to prepare, but before you get to recipes and nutritional facts read through a few general eating tips.

Eat breakfast like a king, lunch like a prince and dinner like a pauper - This is the underlying principle of any and every weight loss plan, whether it caters to men or is geared towards women.

• Breakfast should be large as it is the first meal of the day and kick starts your metabolism.
• Lunch acts like a filler and hence should neither be too large or too little.
• Nutritionists always recommend a light meal for dinner. The first reason is a light meal is easier to digest at night. And second, most of us dive into bed immediately after dinner. There is hardly any exercise at nighttime and the body is less likely to burn the calories it ingests.

4 Yummy Dinner Recipes for Weight Loss

1. Turkey Meatloaf - 

A Christmas classic, turkey can also be cooked for dinner if you're wondering how to lose weight fast for women. Skinless turkey is a rich source of protein and is low in fat. Preparing turkey meat loaf is similar to the regular meatloaf prepared using beef. You can use ground turkey breast for this recipe.

2. Spinach salad - 

Your mother always forced you to eat spinach as a child because it was healthy, but you did not enjoy it much. It's time you included spinach in your diet as it is not only healthy but also holds the solution to one of the most widespread lifestyle issue - weight gain. Spinach salad is a healthy dinner recipe. In addition to all the vegetables, you can add two whole hardboiled eggs.

3. French Onion Chicken Crockpot - 

Crock pot dishes better known as one pot meals are usually a stew of nutritious vegetables and chunks of lean meat. Chicken is a healthier option compared to beef and skinless chicken makes it the best. This recipe uses mayonnaise and sour cream. However, you should use the fat-free versions.

4. Chicken Tortilla Soup -

Chicken tortilla soup is delicious and easy to prepare. It is power package of protein. It is perfect option for healthy weight loss and for the chilly winter months.

There are alternative ways to make the dishes listed above. There is always a variation in ingredients used. What's more important is you should eat well and feel well. Include a variety of foods so that the body gets its regular supply of essential nutrients and minerals. The variety will also make it easy to stick to the weight loss diet.

Article Source: http://EzineArticles.com/expert/Heather_Jameson/1732761

12 Amazing Power Foods to Build Muscle and Burn Fat to Keep You Healthy For Life

If you add these 12 power foods into your daily diet, your body will work effectively to build lean muscle mass and burn fat more efficiently.

Not only will these super foods build muscle and promote weight loss - it will strengthen your bones, lower blood pressure, fight cancer, improve your immune function and fight against heart disease.

No matter what age you are, here are the 12 power foods to build muscle and burn fat (and keep you healthy for life)-

1) Non salted or smoked Almonds and other nuts

- Also great for controlling carvings
- Eat with skin intact




2) Beans and other legumes (including soybeans, chickpeas, pinot beans, navy beans, kidney beans and lima beans)

- Also helps to regulate digestion
- Avoid refried beans (high in saturated fats) and baked beans (high in sugar)

3) Spinach and other green vegetables

- Also helps to fight the molecules that accelerates the aging process
- Avoid frying vegetables and adding fatty cheese sauces

4) Fat free or low fat milk, yogurt, cheese, cottage cheese

- Also build strong bones
- Avoid whole milk and frozen yogurt

5) unflavored, unsweetened oatmeal

- Great for energy, and fights against cholesterol and maintaining blood sugar levels
- Avoid flavored cereals

6) Eggs

- Eggs has the highest levels of protein of any food
- Protein in eggs are more effective for building muscle than any other protein from other sources, including milk and beef
- Contains vitamin B12, which helps to breakdown fat

7) Turkey and lean steak, chicken, fish

- Also improves the immune system
- No sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye

8) All natural, sugar free peanut butter

- Also boosts testosterone

9) Olive Oil

- Lowers cholesterol and boosts your immune system
- Avoid vegetable and hydrogenated vegetable oils, trans fatty acids, margarine

10) Whole Grain Breads and Cereals

- Stops the body from storing fat
- Avoid processed or refined carbs such as white bread, bagels, doughnuts and pasta made from white flour

11) Extra Protein Whey powder

- No soy protein

12) Raspberries and Other Berries

- Great for protecting your heart, improving your eye sight and memory, preventing cravings
- No sweetened jellies

Each of these healthy foods and weight loss boosters will keep you full longer on less calories.

And the best part is they all taste really good.

As a guideline, consider eating 3 standard meals and 3 smaller meals - add two or three of these foods into your three major meals and at least one of the foods into your snacks.

Article Source: http://EzineArticles.com/expert/Jason_Oh/39595

Pregnancy and Nutrition - Foods You Should Avoid When Pregnant

Some of the basic things which a woman should do or not do when she is pregnant is common knowledge. There are some known things like taking less caffeine, no smoking or alcohol and avoid spending time in a hot tub. A lot of studies are being conducted to find out more on the kinds of food that women should avoid during this period.

Pregnancy and nutrition have a vital relationship and it is essential for women to have a well balanced meal. She has to provide her growing baby with minerals, vitamins, and other nutrients which are essential for the healthy growth of the infant. On the other hand there are some food items which should not be eaten as they can become hazardous to the mother as well as the developing baby.

Raw meat increases the risk of developing toxoplasmosis and salmonella and should be completely avoided. You must not have rare burgers and steaks. It is essential that all the meat which is eaten by the women during her pregnancy should be well cooked. You should also avoid having cold deli meat as it has the risk of listeria. Listeria can go to the placenta which has the potential to develop blood poisoning or an infection in the baby. You can of course eat deli meat by heating it till it starts steaming as that decreases the risk.




In fact there are some other foods which have these bacteria known as listeria. These foods include soft cheeses like gorgonzola, brie, and feta. Unpasteurized milk is generally used to manufacture this type of cheeses. One of the pregnancy and nutrition stipulations is that pregnant women should ensure that the soft cheese they have should be made from pasteurized milk as unpasteurized milk many times have listeria.

With regards to pregnancy and nutrition there has been a lot of discussion over the fact if pregnant women eat fish or not. It is true that fish has a lot of nutrition which is useful for the baby but there are times when the fishes are rich in mercury which can be harmful for the growing baby. Do not have fishes with more mercury like swordfish, king mackerel, tilefish shark, as well as sushi throughout your pregnancy. It is possible to have developmental delays or even brain damage in some cases with consumption of mercury. You can have some amount of canned, chunk light tuna as it has less amount of mercury. It is much better not to have raw shellfish during your whole length of pregnancy.

It is essential to have no food which has raw eggs or even raw eggs by themselves at this time as there are chances of being exposed to salmonella. You should not eat raw brownie mix or cookie dough or homemade sauce like blue cheese dressing hollandaise and Caesar dressing. Don't order any dressings with raw eggs when you eat out.

Article Source: http://EzineArticles.com/expert/Alicia_McWilliams/80868

3 Sample Meal Plans For the Perfect Bodybuilding Diet

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal Plan #1

Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken,
Small raw vegetable salad,
1 bagel




Meal 4:
1 piece fruit,
3-4 oz Chicken

Meal 5:
6 oz fish,
1 - Cup grilled veggies,
1 - Cup brown rice

Sample Meal Plan #2

Meal 1:
3 packs instant oatmeal,
1 banana,
1 cup of yogurt,
1 cup of cottage cheese

Meal 2:
Protein shake,
1 large baked potato

Meal 3:
8 ounces chicken breast,
2 cups pasta,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 - 2 cups broccoli

Meal 5:
Protein shake,
1 cup brown rice

Meal 6:
8 ounces broiled fish,
1 cup veggies,
2 cups rice

Sample Meal Plan #4

Meal 1:
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),
1 cup cottage cheese,
1 cup berries,

Meal 2:
Protein shake,
1 cup raw veggies

Meal 3:
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,
1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:
Protein shake,
1 cup yogurt

Meal 5:
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,
1 cup cooked tomatoes,
2 cups pasta,
1 cup broccoli/cauliflower mix

Meal 6:
Protein shake,
1 cup melon,
1 cup yogurt

There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart:

Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time.

Article Source: http://EzineArticles.com/expert/Kurt_Naulaerts/43404